Death by pull ups
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Scale by using bands if needed or ring rows ( lower height of rings to make harder)
Bench Press - work on your 1 rep max
Met Con- 8 Min AMRAP
5 x Ring dips/ Banded ring dips /press ups
15 sit ups